What do I do

Ask a Therapist Coping
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Hi. I’m a student, taking a major exams this year and idk what to do anymore. I’ve been sent to my school councilor before and my teachers know about my condition. Ive been getting more anxiety attacks now and idk how to cope with them.Idk what to do now.

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firstly, all the best for your exams this year. I hope you do well. :slight_smile:

i’m glad you’ve at least told your teachers about your situation and seen the school counselor before.

when the anxiety hits, do you know what usually triggers it? is it right before studying, or during a paper, or when you’re alone? sometimes mapping that out helps us see patterns we can actually do something about. also, what’s helped even just a tiny bit in the past? even if it didn’t “fix” things.

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Hi @user6693, thank you for sharing! Since you have mentioned that your school counsellor is aware of your situation, have you been able to discuss referral options with them? Anxiety can be debilitating and affect your focus, not just at school but in other aspects of your life. Perhaps a professional like a psychologist may be a better fit to help you appease your mind. I understand that parental consent is usually required for referrals to take place, so I would like to check - are your parents aware of your situation, and would they support you in seeking help? If so, you may want to consider tagging them along to speak to your school counsellor regarding your options. I understand that the stress of major examinations can be highly demanding, and it’s best that you have a strong support system to help you cope with the challenges that you may be facing. I hope all goes well for you. Best of luck!

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Dear @user6693

Thank you for reaching out. It sounds like you’re going through a lot right now, and I just want to start by saying: you’re not alone. It’s okay to feel overwhelmed, especially during such a high-pressure period like major exams.

It’s a good thing that your teachers and school counsellor already know about your situation — that means you’ve taken important first steps. If you’re having more anxiety attacks, it might be helpful to let your counsellor or a trusted teacher know that things are getting harder. You deserve more support, not less, especially now.

Here are a few things that might help when you’re feeling anxious:

  1. Grounding techniques — like the 5-4-3-2-1 method:
    Look around and name 5 things you can see,
    4 things you can touch,
    3 things you can hear,
    2 things you can smell,
    and 1 thing you can taste or are grateful for.
    This can help calm your mind when it’s racing.

  2. Slow, deep breathing — Inhale for 4 counts, hold for 4, and exhale for 6. Repeat a few times to settle your body.

  3. Break things down — It’s okay to study in small chunks. Tiny steps are still progress.

  4. Talk to someone — If the anxiety gets too much, please let your school counsellor know. It’s perfectly okay to ask for more help — including extra check-ins or even speaking with a mental health professional outside of school.

Please remember: your mental health matters more than any exam. You’re doing the best you can with the weight you’re carrying — that takes strength. Be gentle with yourself, and keep reaching out when things feel heavy.

If you need someone to talk to after hours, you can also consider calling a local helpline such as these:

  • Singapore Mental Health Helpline (IMH): 6389 2222 (24/7)
  • TOUCHline (Youth): 1800 377 2252
  • Samaritans of Singapore (SOS): 1767 (24/7)

You’re not alone in this. You can get through it — one breath, one day at a time. :yellow_heart:

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Hey, I’m really sorry you’re going through this right now. Feeling overwhelmed before major exams is totally understandable. It’s good that your teachers and school counselor are aware and supporting you.

Like @CaringBee has said, try those grounding and breathing tips—they’re great for calming anxiety when it hits.

Here are a few more things that might help:

  • Journaling to process your thoughts and feelings
  • Gentle movement like walking or stretching to ease tension
  • Mindfulness apps for guided calming exercises
  • Ensuring enough sleep and regular meals to support your wellbeing (important!)
  • Taking short breaks during study sessions
  • Doing something enjoyable to distract your mind, like music or a hobby

Remember, it’s okay to try different things and see what works best for you. And don’t hesitate to ask for extra support if you need it.

If you want to share more about what you’re feeling, We’re here to listen. Sometimes talking helps.

Hang in there—you’re stronger than you think!

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